Nutrition

Five Best Foods For Diabetes

Reviewed by

Shifa Fathima

Ideal Diabetes Nutrition Plan

Key Objectives

1. Provide necessary nourishment that will refill the depleted energy levels

2. Provide nutrients required to lead an active and healthy life.

Key Considerations influencing Outcomes

1. Portion Size

2. Timing of Meals

3. Ingredients in the Meal

4. Type of Carbohydrate

Five Best Foods for Diabetes

1. Fatty Fish

One of the factors that affect sugar levels is the amount of fatty tissue in the body, Type-2 diabetes is generally observed because of obesity and physical inactivity. In such cases, saturated fats are a big no. However, the body needs some amount of fat to ensure smooth functioning. Fatty fish contains Omega-3 fatty acids. They contain polyunsaturated and monounsaturated fats that are known to improve blood sugar control. Apart from being a good source of protein, fatty fishes like sardines, tuna, mackerel, salmon, herring, and trout, protect the lining of your blood vessels. The “good fats” are especially recommended for people who are facing heart issues and coronary syndrome. Fish is also a great source of protein and should be included in the list of what diabetics can eat. 

2. Leafy Greens

Leafy green vegetables have always been a healthy option over any other vegetable. They contain plenty of vitamins and minerals. Apart from this, they have an infinitesimally small impact on blood sugar levels. They are a good source of potassium and calcium, along with fibre and small amounts of protein. They are known to have high quantities of antioxidants. They contain amounts of Vitamin A and C. Vitamin C has reduced cellular damage and inflammation which is essential for diabetics. A few researchers have found that green leafy vegetables contain starch-digesting enzymes which make it a natural response to the question of what food to eat for diabetes. Spinach, kale, broccoli, are some of the examples that have been known to help regulate blood sugar. Kale juice is popular when it comes to reducing blood sugar and is a great source of antioxidants. 

3. Avocados

Avocados are popular for their creamy and buttery texture. They have less than 1 gram of sugar and very few carbohydrates. They have high fibre content and healthy fats. You don’t have to worry about avocados raising your blood sugar levels as they have healthy fats and are appropriate for people with diabetes to be consumed as a snack. According to some research, avocados may have properties that prevent diabetes. A particular type of fat found in avocados stops incomplete oxidation in muscle and pancreas which helps reduce insulin resistance, stabilizing the blood sugar. Avocados shot to fame when avocado toast became a sensation in the past couple of years. The combination of eggs and avocado for breakfast along with other veggies on a whole wheat toast is enough to tickle your taste buds along with making a healthy start to your day. 

4. Eggs

Eggs are good for diabetes and good source of protein. Eggs are known to increase your good cholesterol levels and change your bad cholesterol levels and that is why they are included in the list of what to eat for diabetes patients. This is important as cholesterol affects blood pressure and contributes to one of the causes of diabetes. A study found that regular intakes of eggs especially at breakfast with a small number of carbohydrates can regulate your blood sugar throughout the day. They can decrease inflammation and improve insulin sensitivity. Eggs are heavy and can make you feel full faster. They have just half a gram of carbohydrate and the best way to consume eggs is to have them boiled. If you do wish to switch it up, cook them in oils that can be consumed at room temperature instead of butter, cream, or lard. You can use olive oil or canola oil. 

5. Chia Seeds

Chia seeds have been referred to as a superfood for quite some time now. High in fibre and protein, Also Chia seeds good for diabetes and contain antioxidants,Omega-3 contents. They are often included in the diet for their advantages, along with other food items. The fibre in chia seeds is water-soluble and after your meal, you are bound to feel full as the fibre expands in your stomach. This makes you feel full and you end up eating limited portions. Since most of the carbohydrates in chia seeds is fibre, it does not raise your blood sugar. On the contrary, it can lower the blood sugar level as the fibre slows down the rate at which food moves through the gut and the rate of absorption too. It is said to support weight loss and helps to manage your appetite. 

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Bottomline

Saying it's hard to follow a Diabetes-friendly diet would be an understatement, since managing diabetes both with or without medications is not easy. It is neither a condition that develops overnight, nor can it be gotten rid of quickly. Although we may know what to eat or not to eat, putting it into practice and seeing positive results is a complex process.

That's where Sugarfit comes in waving a magic wand to make this complex process simple and stress-free. The first step is to get the formula right since it depends on individual differences and needs. This is easily done by getting an expert who will help you figure out the best way your body processes and metabolizes food, including the timing and makeup of your meals. So leave the complex part to us and focus instead on developing a lifestyle of and healthy eating and fitness that will naturally lead you to a healthier, stronger and happier life.

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